Burpees are reputable for a reason. They are one of the most effective-and crazy-challenging-exercises one can do. However, we need to know how to do a burpee so we can avoid injuries and enjoy the full benefits. (Related: Burpees and their benefits)
Furthermore, personal trainer Mike Donavanik, C.S.C.S says this sweat-drenching move turns your body into the best piece of workout equipment ever. It trains virtually all the muscles in your body including your shoulders, chest, abs, quads, inner thighs, butt, and triceps. Also, it sends your heart rate through the roof for awesome calorie-torching and muscle-building benefits.
Again, for you to get the most from every rep, you must know how to do burpees appropriately or with a picture-perfect form.
How to Do A Burpee
In this part of this article, we will share step-by-step tips on how to do burpees. These tips include the following:
The first step is to stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides.
Secondly, push your hips back, bend your knees and lower your body into a squat.
After this, place your hands on the floor directly in front of, and just inside, your feet. Move your weight onto your hands next.
Next, jump your feet back to softly land on the balls of your feet in a plank position. Your body should form a straight line starting from your head to your heels. Be careful not to allow your back sag or your butt stick up in the air because they can keep you from effectively working your core.
After you’ve done these, jump your feet back so that they land just outside of your hands.
Then, reach your arms overhead and explosively jump up into the air.
Finally, land and immediately lower back into a squat for your next rep.
In conclusion, avoid “snaking” your body off the ground by lifting the chest first and leaving the hips on the ground when you raise your body back up off the floor. This move is super versatile and can be adjusted to suit any fitness level luckily.
Just in case you like to make your burpee easier, move into a plank position by stepping, rather than jumping, your feet behind you.
However, if you like your burpees even more challenging, you can add a push-up to the plank position, and a knee tuck to the jump. Then, do the entire burpee on just one leg (then switch sides and do on the opposite leg).
How To Do A Burpee For Beginners
In this part of this article, we will talk about how to do a burpee for beginners. As a total burpee beginner, here are seven variations that can lure you into the world of the most oddly named exercise out there – Burpees.
#1. The Standard Burpee
The standard burpee is like the vanilla ice cream of the burpee world. It is the foundation of it all.
It is a classic foundational move that combines a squat, a push-up, and a jump. In addition, always remember to engage your core and try to land softly to avoid injury.
#2. The Spiderman Burpee
Wanting to be Peter Parker is an unrealistic goal. However, you will definitely feel like a superhero when you successfully finish 10 reps of these bad boys.
Again, the Spiderman burpee tones your abs. It also makes you feel like you’ve been bitten by a radioactive spider due to the amount of pain you feel from doing it.
#3. Weighted Burpee
Next, we have the Weighted burpee. Definitely, you will feel the burn with this one. You can actually feel your muscles getting stronger after a few hours of doing these exercises.
With the weights in your hand, lower the weights on the ground and hop feet back to the plank position. Next, jump on your feet to reach the weights and rise up. While you are standing, press the weights above your head with your palms facing each other.
Then, carefully lower the weights on the sides before going back to the plank position. During all the parts of this, make sure your knees are aligned with the ankles, your shoulders are in line with your wrists and that your back is neutral (without leaning towards the carpet). Repeat this as fast as you can control.
#4. Tuck-Jump Burpee
The Tuck-Jump burpee requires that you jump up as explosively as possible.
Begin by standing with your feet hip-width apart. Use this as your starting position.
Place your hands on the floor and kick your legs so your stomach and thighs are on the floor. Make sure your elbows are bent. From this position, press up as if you were doing a push-up, extend your arms and lift your hips off the ground.
Next, jump your feet under your hips into a squatting position, then explode forward driving your knees towards your chest immediately.
Then, jump as high as possible by raising your knees. Make sure you land correctly by extending your legs and absorbing the impact by bending your knees.
Repeat this exercise for the number of repetitions recommended.
#5. Box-Jump Burpee
To begin with, all you need to do a Box-Jump Burpee is a Box. In all seriousness, this is a killer workout that will give you so much satisfaction after you finish a few sets.
In addition, ensure you can easily, and safely, complete standard box jumps before you try on this combo.
To begin, stand in front of a box, feet hip-width apart. Jump onto the box with both your feet landing at the same time as softly as possible with your knees bent slightly.
Once you are at the top of the box, stand up fully, extend your knees and flex your glutes. Take a step backward off the box, one foot at a time.
Then place your hands on the floor immediately and hop your legs back into a high plank position. Keeping your back, hips, and legs straight, lower your chest all the way to the ground, just like a pushup. Until your arms are straight, push back up.
Finally, hop both of your feet up to the outside of your hands and jump straight up. Repeat this starting with the box jump.
#6. Side-Plank Burpee
This kind of burpee involves a combination of the Side-plank and OG burpee.
Also, it’s not as scary as it sounds. You can practice these exercises separately before combining them so you can be a pro.
#7. Single-Leg Burpee
To begin with, just because you’re subtracting a leg on this doesn’t make it any easier.
Single leg burpees, just like their two-legged counterparts, are a tough exercise that can really get the heart rate going.
Furthermore, with regard to vertical jump performance improvement, they have two main uses. Firstly, using a lot of reps and short rest breaks are great conditioning tools. Also, if your body fat levels are too much, as part of a focused training plan and a good diet, they are great for shedding off the extra weight.
In shorter bursts, the burpee is a great explosive strength exercise especially because you have to overcome the deep position of the very low squat. Additionally, the single-leg version is particularly challenging and an excellent choice for single-leg jumpers.
Burpees just like every other exercise have a way they should be done to enjoy the benefits they come with. Don’t do them too fast and make sure you give it your all if you must do it.
Also, when you don’t perform this exercise correctly, instead of benefits, you get injuries. Hence, If you must do burpees then do them well !!!
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